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 Safetydude's Safety Tip of the Week

Stretching Programs:  We should do them at Home and at Work

Have you ever experienced a muscle or joint injury? 

One of the first things that your treating Health Care Professional asks is…..”Are you stretching?!”  For most Health Care Professional, stretching is one their favourite treatment modalities because of the immediate outcomes which tend to be achieved in terms of both pain management and increased function and as well…..it’s practical!!

Stretching should be performed at the gym, at home, at the office, before performing any physical labour of any sort!

The Benefits of a Stretching Program
The health benefits of stretching have become more recognized over the last few years, especially with society’s increased participation in Pilates and Yoga.  Stretching is often prescribed as a way in which to increase performance and/or function as well, is often prescribed as a pain management technique.  When performed correctly, stretching can provide endless benefits, including increased flexibility, increased mobility, increased joint range of motion, increased circulation, decreased anxiety, management of general stiffness/achiness and functional independence. 

Stretching Programs to Prevent Injuries
Stretching is a wonderful prevention tool; as you prepare your muscles with stretching, they are able to sustain the forces and loads that are exerted during sport and/or work activity.  If your muscles are unable to function through their full range of motion, they will be unable to tolerate excessive loads and increase likelihood of injury.  Sprains, twists and pulls do not occur unless the muscle or connective tissue is brought past its physiological endpoint.  Consequently, increasing range of motion with stretching can decrease the chance of injury to joints and surrounding tissues.

Basic Principals of Stretching 
The philosophy behind performing stretching has changed over the last couple of decades.  The practice of stretching was typically implemented before activity (i.e., on a ‘cold’ muscle) and often involved a bounce and/or ballistic stretch on the muscle.  This practice often resulted in more injuries than it prevented!!  The following is a review of some of the basic principals to keep in mind when performing stretching.

• Start with major muscle groups (i.e., neck, arms, chest, back, legs).
  
• Warm up first.
  
• Try walking while pumping your arms or do a favourite exercise at a low intensity for 5 minutes.
  
• Identify the muscle and/or joint that requires stretching
  
• Hold the stretch for at least 30 – 60 seconds.
  
• This will seem like a long time, so use a watch to ensure that you’re holding the stretch long enough.  It takes time to lengthen a muscle safely!!
  
• If you hold your stretch for 30 – 60 seconds, you will likely only need to repeat the stretch once to receive the benefits that you are looking for.  If stretching is part of a treatment program, your health care professional may prescribe a different regime depending on your injury.
  
• Don’t Bounce!!!  Bouncing can cause small tears in the muscle which leave scar tissue making the muscle less pliable and more difficult to stretch!
  
• Focus on a pain –free stretch!  If you feel pain – you’ve gone too far in your stretch.  Back off to the point that you don’t feel pain, then hold the stretch.
  
• Remember to relax and breathe feeling – don’t hold your breath!!!
  
• Ensure that you stretch BOTH sides.  If you stretch your left hamstring – ensure that you stretch your right hamstring!!
  
• Ensure that you stretch before and AFTER an activity!  Once the muscle group is warm following activity, stretching will result in most benefits for improving flexibility and function!!!

Remember, stretching is probably one of the most single important exercises to remember – it takes little time and does not require special attire.  So start stretching and enjoy the benefits!!

From the Courts  (From Ontario Newsroom)

Toronto, ON - Marcelo Ponciano, a representative with Toronto-based Asbescan Environmental Company Inc., was fined $15,000 on June 22, 2011, for violating the Occupational Health and Safety Act, after refusing to cooperate with Ministry of Labour inspectors.
 

On February 17, 2009, a ministry inspector visited a house renovation project on Roxton Road in Toronto and found live electrical wires, poor housekeeping and debris that could potentially contain asbestos. The inspector issued stop-work orders on the project, including one requiring the project owner to produce a designated substance report.

Two days later, ministry inspectors visited the site after they were notified that the house interior had been cleaned, a violation of the stop-work order. They were approached by Ponciano, who said he was called in to handle the asbestos concerns. The inspectors told him that as a result of the cleanup, a ministry hygienist would need to take samples the next day at the worksite and that no work was to be done without the hygienist present.

The following morning, ministry inspectors found Ponciano with two other workers. An inspector told Ponciano that no work was to be performed until the hygienist arrived. Ponciano then reached over the stop-work barrier to take a sample. The inspectors told him he was breaching the stop-work order and told him to stop. Ponciano proceeded to take another sample. The inspectors asked Ponciano to identify himself. He refused, despite being told he was required to do so by law. The inspectors also approached one of Mr. Ponciano's co-workers to request identification. Mr. Ponciano told the worker not to cooperate.

After a trial, Justice of the Peace Alice Napier fined Mr. Ponciano $15,000 for failing to cooperate with ministry inspectors. In addition to the fine, the court imposed a 25-per-cent victim fine surcharge, as required by the Provincial Offences Act. The surcharge is credited to a special provincial government fund to assist victims of crime.